Strength
Deadlift – 2 EMOM For 10 Minutes (clean grip – move bar with speed)
—Start at 70% & work your way up to 75% max using good technique only.
Conditioning
For Time
1600m Row
100 Wall Balls 20/14lb
1200m Run
Assistance
4×10 Weighted GHD Hip Extensions
WOD Notes: Rx for wall balls is to the black line for men & women.
Tighe doing hip extensions